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Pijnlijke knieรซn worden vaak veroorzaakt door slechte/beperkte activatie van het bovenbeen. Gebruik deze variant om je bovenbenen als het ware 'wakker' te maken.ย Zorg ervoor dat je je knieรซn volledig strekt en je de bovenbenen goed aanspant!ย ๐Ÿ’ช -
Gebruik deze oefening als warming-up: 3 sets van 12 tot 15 herhalingen. Succes! @patstagram

Finally got my hands on one of these #ems #muscleactivation #rehab #acl

Swipe for video and for a picture of my face when it hurts alot ๐Ÿ˜‚

Yesterday I went for a 'massage' by @dries.vangheluwe. It hurts alot, but after you'll feel alot better ๐Ÿ’ช

The goal is to have a better blood circulation, repair the function of weak muscle parts and make the body balanced again.

This is done by muscle activation techniques, trigger point massage, active release techniques, hawkgrips, mylogenics and percussion.

V Difficult but Effective Speed Training exercise. High Knees with an Isometric hold to recruit fast twitch muscle fibres. -
Double resistance bands on here. -
#SpeedBands #TrackandField #Soccer #Rugby #MuscleActivation

When you realize after doing your upper body M.A.T. that you've never been completely firing your delts and had shitty ability to properly abduct your shoulders smh. One of the reasons my shoulders were lagging๐Ÿ˜’ not anymore though ! Time to build me some pumpkins๐Ÿ’ช

#weaknesstostrength #muscleactivation #growdeltsgrow #fitfam #fitfem

๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹ROMAN CHAIR LEG RAISES ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹
How not to do them VS how to do them properly!
โŒ Don't Swing
โœ… Slow and controlled up and down
โœ…Abs contract when activated slowly
โŒ Hip Flexors contract with momentum


Learn about designing your OWN WORKOUT routine and then get taken through a 1 HR workout with Me! Positive environment with black women encouraging one another and working HARD for their health! Don't miss out!! Link in bio! #blackhealthmatters #blackgirlsrock #blackgirlmagic #blackgirlslift #fitness #fitchicks #weights #dedication #discpline #women #blackwomen #blackwomenlosingweight #gains #musclebuilding #strongwomen

๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹ROMAN CHAIR LEG RAISES ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹
How not to do them VS how to do them properly!
โŒ Don't Swing
โœ… Slow and controlled up and down
โœ…Abs contract when activated slowly
โŒ Hip Flexors contract with momentum

Gymnastics and @functional.bodybuilding the other day. working on core and back strength. It's good to go through a movement but you get so much benefit from doing a isometric hold within the movement in terms of muscle activation and mind to muscle, making sure you work the proper muscles especially when training back. It's so easy to overuse your biceps or even swing in the movement. So slow it down and work on holds and pauses๐Ÿ‘Œ๐Ÿ‘. #functionalbodybuilding #bodybuilding #crossfit #gymnasticts #gym #training #workout #isometric #isometricholds #isometrictraining #lsithold #pullups #backworkout #backstrength #corestrength #muscleactivation #holdsandpauses

In our latest blog feature we provide some insight into 5 Exercises to Help Correct Shoulder Impingement Syndrome.
No. 1 โ€“ Scapula retraction and depression
This is a simple exercise and is best described as countering hunched shoulders. You want to raise your shoulders, roll them back, down and then hold. In this position, you will be squeezing your scapula together.
The purpose of this exercise motion is to engage your scapula stabilisers. It is important that your scapula is in the correct position during your everyday arm movements and this exercise motion is aimed at helping do just that.
You should aim to hold this position for 5-10 seconds.
It is important not to arch your back, or cheat by using larger body movements. You should focus on moving your shoulders and not your spine.
For more info click on the link in our bio!

RAD MOBILITY 1&2 certification in Costa Mesa, CA this Friday thru Sunday! Don't miss out!! See you all there! @mobilitymaster @mobilitycaddie @coachmueller @mobilityrecoveryexercises @unicornasana @jones_strength @gymferris
#Repost @radrollerteam (@get_repost)
It's getting closer! #CostaMesa, RAD is heading your way for our RAD Mobility 1 & 2 courses. Have you signed up yet? #WhatAreYouWaitingFor #radroller #myofascialrelease #rollout #musclerecovery #musclerelease #injuryprevention #tensionrelief #tightmuscles #soreness #fascialrelease #recovery #deeptissue #muscleactivation #sportsmassage

SPECIAL OFFER! If you make a booking for a massage before the end of September you will be receive a 90 minute treatment for the price of 60 minutes (appointments don't have to be set for September they can also be booked in October). Perfect if your body has a few niggles and has been feeling a little out of whack lately. I look forward to helping you move better and feel great๐Ÿ‘Š. Send me an Insta or message or call/txt 0401871554

Was trying to get an action clip with my logo, didn't exactly work, but does highlight the importance of active shoulders and a hungry bum, I can still taste the cotton! Remember to own your movements, not just move through them๐Ÿ‘๐Ÿป #puremovementandperformance

Some clips from today's leg day. I recently started going to a Muscle Activation Technique specialist (more on my experience with this to come) and have begun incorporating moves with a body band into my routine. The band allows my body to perform the move at a weight it can sustain without other modifications (e.g., pulling myself up like when I use a cable machine for assistance). Essentially, the hope with this is that my body will begin to acclimate to these positions and I can proceed using lighter bands as my nervous system adjusts. ..
1. The video is sped up slightly. I am still getting used to this feeling and method, so I am moving very slowly through each rep to really focus on mind muscle connection.
2. I am keeping my hands on the band to help keep it in place. It takes every natural instinct to keep from using it to pull myself up. I have found that having the band sit on the back of my rib cage is the best place for me.
3. Move progression is regular squats โžก static squats โžก pulsed squats โžก lunges
4. Apologies for the sun beam! ๐Ÿ”†๐Ÿ”†

Some leg extensions today, working on muscle fatique, time under tension super setted with walking pulse lunges. Feels good to get the burn going!! #legday #quads #burnbabyburn #cuts #leangains #endurance #muscleactivation #musclefatigue #timeundertension #legextension #lunges

Great morning for #cardio and #core training.
Hanging #legraises are one of my favorite core #exercises . This exercise #strengthens the core by targeting the entire #abdominal region with an emphasis on the lower abdominals and #hip flexors. It also improves #stability in the lower #back.

#fitness #fitnessmotivation #fitjourney #personaltrainer #wellness #desire #healthylifestyle #health #wellness #getfit #getlean #control #muscle #muscleactivation

I don't know about the rest of you, but I'm one of those 8-5, sit at my desk job all day types ๐Ÿ’ป I try to be aware of my posture and make sure that I get up and move around every so often, but it can be a challenge! I try to remember to incorporate some of these postural correction exercises a couple times a week to re-align everything and make sure my muscles are activated for my workouts ๐Ÿ’ช๐Ÿผ give some of these movements a try!
Wall angels - strengthens back and shoulder muscles while opening tight chest muscles.
Bird Dogs - core and spinal stabilization
Cat & cow - strengthens and improves flexibility of the spine
#fitgirls #girlswholift #workout #gym #fitspo #fitnessmotivation #stretch #stretching #flexibility #posture #birddog #wallangel #catcowstretch #muscleactivation #healthy #activelifestyle #fitnesslife #fitlife #fitfam #huntgreatness #inspire #motivate #fitnessrevolution

Hey all! I wanted to share with you guys my warm up that I do before every lift!๐Ÿ˜‹ P.S. please ignore my funny faces and bad camera angles... I usually start off with walking on the treadmill/ going on the stair master for at least 10 min to get my mind right and focused for some me time at the gym๐Ÿ™†๐Ÿ™ƒ If I'm sore/ have tight muscles I will follow my warm up cardio with foam rolling those sore and tight muscles that need some extra release and activation!
Then I will move into my dynamic warm up which is in the video aboveโฌ†๏ธ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ 1. Dead bug 1x10/ leg- the key here is to push your belly button down into the ground the whole time!! Your low back should be glued to the ground. If your low back keeps coming off the ground try to "bicycle" higher off the ground. Also, notice both knees are meeting before the other leg starts moving! This exercise helps getting your transverse abdominals (deepest layer of your core) warmed up!
2. Shoulder dislocates with a band 1x20- keep your arms locked and let the band stretch (a light/nice stretch, should NOT hurt) the front part of your shoulders up and around your head. Start your hands wider on the band and work your way in. This exercise is meant to help with healthy rotator cuffs, range of motion in the shoulder joint, and strength and stability in the shoulders.
3. Tube walks 1x10-12/ side- keep feet shoulder width apart, cross bands in front of you and bring tube handles up to your waist! The key is to resist your back foot and not let it come close to your leading foot. During this exercise you should be squeezing your glutes and leading with your heels during your steps! This exercise helps with strengthening your glutes, abductors and core! Many peoples knees cave in while squatting, by strengthening your abductors you can keep your knees right above your toes and perform a squat that will keep your knees healthy!
4. Over head squat- you are going to put the band/bar above your head with your arms locked out-wider than shoulder width apart (try to pull the bar/band apart while performing this exercise in an isometric manner). CONT. in comments๐Ÿ™ƒ๐Ÿ’•๐Ÿค—๐Ÿ’™

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